10 Benefits of Eating Liver

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The liver is an organ that is found in the abdominal cavity of all vertebrates. Here are 10 benefits of eating the liver. Some people don’t like organ meat and this is something that has been included in our traditional diets for centuries. A question frequently asked is “Can liver be a good addition to our meals?”. Do you know that liver is a superfood? You might want to ask What are superfoods? Superfoods are defined as nutrient-rich foods considered to be essentially beneficial for holistic health and well-being by Oxford Dictionary. Superfoods is a marketing term used in the food market to refer to foods that offer maximum nutritional benefits. Now you understand that the liver is one such food. There are different types of liver and these are discussed below.


Types of Liver


    1. Fish liver – This is very popular and as we have frequently heard cod liver oil or cod liver. This liver type is very rich in omega-3 fatty acids with vitamins like A & D.
    2. Cow (Beef or calf) – This is rich in vitamin A, vitamin B6, vitamin B12, zinc, and phosphorus compared to other liver types. It also has more calories and the taste is not the same as fish liver or chicken liver. We use this liver for our Nigerian fried rice and people who prepare suya here in Nigeria do use them as well.
    3. Chicken liver – This has more folate and iron than beef liver. If you have not tried liver at all, you can begin with chicken liver. The chicken liver has the mildest taste compared to the others hence a good way to start your liver journey.
    4. Pork liver – This is another nutritious liver rich in healthy polyunsaturated fatty acids. It contains 165 calories, 3.76 grams of carbohydrates, 4.4 grams of fat, and 26 grams of protein.  Pork liver is rich in vitamins A, B, and D, vitamin K2, copper, folate & iron. 

Eating liver can help you meet your daily recommended amount of all of these vitamins and minerals. It reduces your risk of nutrient deficiency.

Benefits of Eating Liver


1. Contains B Vitamins, Folate & Iron

Since the liver is rich and very High in Iron, consuming it helps with anemia prevention. Ladies who are still menstruating, pregnant women & nursing mothers need to include the liver in their meals. This is because it helps to fix low energy, irregular menstrual cycles, fatigue, or neurological issues common in women.

2. Contains Vitamin A


The Liver is dense in vitamin A in nature. Vitamin A is a fat-soluble vitamin that plays the role of an antioxidant, helping to reduce inflammation by fighting free radical damage. It is also very important for the eyes, skin health, thyroid health, building strong bones, and supporting immune functions. Vitamin in its active form called retinol is found in only animal-derived foods that are utilized by the body. Vitamin A found in plant-based is called carotenoids.

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3. Good food for pregnant women and boosting fertility


The liver is very good for reproductive health as it’s a rich source of protein, folate, choline, iron, and other key nutrients for reproductive health and fetal growth. It provides vitamin A in an activated form needed for pregnant women to help with reducing oxidative stress, as well as choline that supports fetal brain development.

The USDA recommends getting no more than 10,000 IU of preformed vitamin A from supplements and foods combined, meaning it’s best to consume liver in small amounts on weekly basis.


4. Helps with Detoxification


With all the activities that take place in our bodies, eating liver helps to provide the body with B vitamins that support detoxification. If you have an existing liver condition, such as nonalcoholic fatty liver disease, consult with your doctor before consuming liver or any other organ meats. This is because this may affect certain nutrient levels in your body.


5. The liver is rich in CoQ10


CoQ10 is related to cardiovascular health, enhancing sperm and egg quality, blood pressure and vascular health, and reduced inflammation. This is a supplement much needed for fertility.


6. Good Protein Source


The liver is a good source of protein and protein consumption helps in building the body’s muscles for movement.

7. Nutrient Dense


The liver is packed with nutrients hence it helps the body with substantial nutrients needed for the body to function properly.

8. Contains Vitamin D


The liver is one of the food sources that contain vitamin D, the sunshine vitamin. The form of vitamin D supplied by the liver is vitamin D3, the more ‘active’ form found in muscle meat.

9. Disease-Fighting Gerson Therapy


The beef liver was used in research to help patients heal as it is nutrient-dense. According to the Gerson Institute, Gerson Therapy helps regenerate health by supporting metabolic functions. The research helped to reduce oxygen deficiency in the blood of the patients, and support their thyroid by increasing antioxidant intake. This helped them to cut down excess protein, sodium, heavy animal fats, and other toxins.


10. Essential For Holistic Health & Wellbeing


One way to care for our health is to take care of our gut and eating liver helps to support our gut. The beef liver helps to maintain the lining of our digestive tracts. Our ancestors ate liver and they rarely fell sick, so let’s bring back the bacon home. It’s up to you to make healthy choices to enhance your health and well-being. What else can you ask for? The liver supports general health & wellness, it is rich in antioxidants, and protein it helps with muscle growth. The liver also takes care of our thyroid health and skin as well as giving you clean energy all day.


I hope these 10 benefits of eating liver will help you try our organ meat for your health and well-being.

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Beatrice Sargin
Beatrice Sargin
Beatrice Sargin is a dancer/choreographer, health and nutrition blogger, and a graduate Microbiologist who is passionate about good nutrition and holistic wellbeing. She's a certified Holistic Nutritionist, Healthy Eating for Weight loss Expert, and Personal Trainer. With her knowledge in these fields, she intends to improve the health of all those who care about their health by helping them work hand in hand to achieve their dream body, health, and lifestyle goals.
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